• Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT AHEAD.
• Place hands on the side of head.  Do not hold and carry the head!

Movement :

• Draw your lower abdomen inward toward your spine before initiating the movement.
• While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.  
• While still maintaining the draw-in maneuver, lower slowly as far as you can control. 
• Repeat recommended repetitions.
• The chin should be tucked toward the chest throughout the movement.
• Experiment with different arm positions to vary the level of difficulty.

Variation:

• Incorporate a rotation with each crunch